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Eating red-skin peanuts can serve many benefits for your health, and there are other purposes for eating peanuts, like the antioxidant it produces in your body.
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People consume peanuts in a variety of forms, including raw, roasted, and mashed into butter.
Peanuts are also recognized for their health benefits and contain protein, fiber, and vitamin E.
Less well-known is the fact that nutrients are contained in the papery skin of peanuts, which is often removed before consumption.
Incorporating peanut skins into one's diet can have positive effects on one's health.
Peanuts are processed in a variety of ways often. A study published in September 2016 in the LWT - Food Science and Technology Journal discovered that processing tends to improve the flavor and shelf life of foods.
Each serving of raw or roasted Spanish peanuts provides numerous vital vitamins and minerals.
According to the USDA, peanuts are an excellent source of B-complex vitamins, vitamin E, and minerals such as iron, potassium, magnesium, phosphorus, copper, zinc, and manganese.
The difference between roasted and unroasted Spanish peanuts is minimal.
Nevertheless, according to a June 2018 study published in Applied Biological Chemistry, roasting peanuts may alter the concentrations of key nutrients.
In this investigation, the roasting method reduced thiamin levels (vitamin B1).
However, according to the same study, roasting increased the riboflavin (vitamin B2) content.
A study published in the _Journal of Food Science and Technology_ in January 2016 suggests that toasting peanut shells may also increase their antioxidant content.
The health advantages of roasted and raw Spanish peanuts are unique.
However, salted roasted peanuts are commonplace.
According to the Harvard T.H. Chan School of Public Health, the majority of Americans use excessive amounts of salt daily; thus, raw Spanish peanuts are probably the finest alternative.
You may also roast Spanish peanuts at home to check that no additional salt has been added.
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The peanut skins, which account for around 3 percent of the peanut seed, are abundant in phenolic compounds, indicating that they are rich in antioxidants.
Antioxidants help in protecting the body against oxidative stress, which is prevalent in a variety of cancers and diseases.
In a 2012 study published in the "Journal of Food Science" by North Carolina University, it was discovered that the addition of peanut skins to peanut butter at a concentration of 5 percent significantly increased its antioxidant levels without affecting its flavor or texture.
Roasted, raw, and blanched vegetables
The same 2012 study published in "The Journal of Food Science" revealed that roasted peanut skins have more antioxidant-rich phenolic compounds than raw peanut skins.
Compared to blanched or raw peanuts, roasting boosted both the peanut and its skin's antioxidant content.
Additionally, it has been demonstrated that roasted peanut shells contain more antioxidants than either vitamin C or green tea.
Resveratrol
In addition, peanut skins contain resveratrol, a powerful molecule also present in grapes and vinegar.
It has been demonstrated that resveratrol increases endurance, reduces inflammation, and reduces the risk of developing cardiovascular disease.
Unlike phenolic compounds, roasted peanuts have low amounts of resveratrol.
The highest concentration of resveratrol may be found in Southern-style boiled peanuts, which contain more resveratrol than red vinegar or grape juice.
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Peanuts may be integrated into a diet that promotes heart health and may even reduce the risk of cardiovascular disease.
Due to the inclusion of protein, fiber, important minerals like magnesium, and phytonutrients, which are beneficial plant compounds, nuts and peanuts may be responsible for these advantages.
Peanuts are low in saturated fat, which is detrimental to heart health, and contain no trans fats.
The Food and Drug Administration issued a qualified claim in 2003, saying that eating 1.5 ounces of peanuts per day as part of a diet low in saturated fat and cholesterol may reduce the risk of cardiovascular disease.
In addition, peanut consumption was associated with a reduced risk of cardiovascular disease, according to a meta-analysis published in 2016 in BMC Medicine.
Including peanut shells in the diet, whether they are boiled, roasted, or processed into peanut butter, can have several positive health effects.
Peanut skins have more antioxidants than peanuts and green tea.
The highest quantities of phenolic compounds are produced by roasting, whereas the highest amounts of resveratrol are produced by boiling.
Keep the peanut shells on the next time you grab antioxidant-rich peanuts as a snack or to make peanut butter for greater nutrition and health benefits.
Due to its high quantities of saturated fat and salt, both of which are often believed to raise the risk of heart disease, peanut butter is frequently considered to be unhealthy.
However, the ratio of saturated fat to unsaturated fat in peanut butter, 3.3 grams to 12.3 grams, is comparable to olive oil, so moderate consumption is acceptable.
Moreover, peanut butter contains fiber and potassium, the latter of which mitigates the detrimental effects of salt.
Keep in mind, though, that a serving of peanut butter is just 2 tablespoons, not the entire jar eaten with a spoon.
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